Baked Avocado Boats: A Mood-Boosting Breakfast | Mental Health Recipes

While this might come off as just another trendy recipe, these Avocado Boats are actually super nutritious and have tons of tastiness packed into every bite. Plus, making these at home is a great swap if you want all that those hip brunch cafes have to offer—without leaving your house!

So, let’s make this delicious brunch, setting your day up for success and joy!

Not only will we offer up the recipe below, but we also dig into how these baked avocado boats can improve your mental health.

How to Make Baked Avocado Boats for Brunch

Grab an orange juice or coffee and throw these in the oven.

With barely any prep (it literally takes about two minutes to get these ready!), you can relax for the 18-20 minutes that these cook—enjoying your coffee or orange juice with a bit of mindfulness and easing into your day. 

How These Avocado Boats Improve Your Brain Health & Mood

When it comes to supporting mental health through nutrition, few breakfast options pack as powerful a punch as baked Avocado Boats. So, let’s dig into how this delicious brunch can improve your brain health and mood—going ingredient by ingredient!

Avocados for Healthy Fats!

Avocados are rich in monounsaturated fats, particularly oleic acid—which plays an important role in maintaining the myelin sheath that insulates nerve cells in your brain. This insulation is essential for quick and efficient transmission of nerve signals, affecting everything from your mood to your memory.

Beyond their healthy fats, each avocado contains about 21% of your daily folate needs, and research suggests that folate deficiency is linked to depression. In other words, adequate folate levels are essential for maintaining positive mood and cognitive function. 

Vitamin B6 in avocado works behind the scenes to produce neurotransmitters like serotonin and dopamine, your brain's natural mood regulators. The potassium content further helps maintain electrical conductivity in your brain, supporting neural function and helping prevent mental fatigue.

Eggs: The Complete Nutritious Package

Eggs were once demonized for their cholesterol content; that was until it was found that the cholesterol in eggs doesn’t have a negative impact on blood cholesterol levels. In fact, eggs are some of the most nutritious foods you can eat! Here’s why…

Eggs are rich in choline, a nutrient that your body uses to create acetylcholine, a neurotransmitter vital for memory, mood, and cognitive function. One egg covers up to 50% of your choline needs each day.

The vitamin B12 in eggs is essential for preventing cognitive decline and supports the formation of red blood cells that carry oxygen to your brain.

The high-quality protein in eggs further provides a steady supply of amino acids that your brain needs to produce neurotransmitters, helping maintain stable mood levels throughout the morning and preventing the crashes that can come with carb-heavy breakfasts. 

Additionally, eggs contain antioxidants—like lutein and zeaxanthin—which accumulate in your brain and have been linked to improved cognitive function and protection against age-related mental decline.

Related Article: Asparagus with Poached Eggs & Prosciutto: Can This Meal Fight Depression?

Garlic Powder for Anti-Inflammatory Properties

Garlic’s active compound, allicin, has anti-inflammatory properties that may help protect brain cells from oxidative stress and inflammation. 

The sulfur compounds in garlic also support glutathione production, your body’s master antioxidant, which is crucial for brain health. Furthermore, garlic contains selenium, a trace mineral that plays a role in cognitive function and may help protect against age-related cognitive decline.

Salt for Proper Hydration

Salt often gets a bad rap, but the right amount is necessary for optimal brain function.

As an essential electrolyte, sodium helps maintain proper hydration, which is essential for cognitive function—even being dehydrated by just 2% impairs various cognitive abilities.

Salt is necessary for proper nerve conduction and helps regulate electrical signals in your brain. It also helps maintain proper blood pressure, ensuring optimal blood flow to your brain and maintaining the proper balance of fluids in and around your brain cells.

Parmesan Cheese Enhances Nerve Signalling

Parmesan is rich in tyrosine, an amino acid that helps produce dopamine and norepinephrine—neurotransmitters that affect mood and motivation. The calcium content is further essential for nerve signal transmission and the release of neurotransmitters. 

Some studies further suggest that certain peptides in aged cheeses may have mild anti-anxiety effects. Like eggs, parmesan provides additional B12, making this breakfast extra powerful for cognitive support!